A HIIT workout app for home, from low impact to all-out
Short, timed interval sessions you can do in your living room, from no-jumping HIIT to burpees and classic PT circuits, with a voice coach that times every round.
Coming soon to theApp Store Get it onGoogle Play
What you get
Timed intervals
Every interval is timed for you, such as 40 seconds on and 15 off, so you just work when the clock says work and rest when it says rest.
A voice coach
An AI voice coach, recorded in advance, counts you through, times your rest and tells you the next move before it starts.
Demonstration videos
Each move is shown in a demonstration video, so a squat thrust or a plank jack is clear before the timer starts.
Low impact to jumping
Start with no-jumping intervals and add the jumps only when you are ready. Most moves have an easier option.
A health check first
A short check asks about your heart, blood pressure, joints, back and pregnancy, and leaves out HIIT plans that are not right for you.
No equipment needed
Most sessions use your bodyweight only. A few use one dumbbell or kettlebell, and there is a no-kit version.
HIIT and military plans
Each plan is week by week, so you know what is coming and when the work gets harder.
HIIT at Home
4 weeks, 3 sessions a week, about 21–25 minutes. Week 1 is low impact, week 2 adds the jumps, and weeks 3–4 move to longer 40 to 45 second work intervals.
HIIT at Home: Advanced
4 weeks, 4 sessions a week, about 22–26 minutes. A hard week without jumping, then jumping intervals with burpees, squat jumps, skaters and tuck jumps.
Military Calisthenics
Classic PT circuits with no jumping: push-ups, no-jump burpees, dead hangs and dips. 6 weeks, 3 days a week, about 24–30 minutes, ending with a test week. Needs a securely fixed pull-up bar.
Military Calisthenics: Full
The jumping version: 8-count bodybuilders, squat thrusts, jacks, pull-ups and dips. 6 weeks, 3 days a week, with the same pull-up bar.
Want one session instead? A few of the HIIT and military workouts in the library:
- 30-Min No-Jumping HIIT
- 29-Min Full-Body HIIT
- HIIT Cardio
- Low-Impact Intervals
- 20-Min Beginner Calisthenics
- 29-Min Military Circuit
- 20-Min Military (No Repeats)
- 30-Min Military (No Repeats)
Start where you are
HIIT works best when you can control every rep. If jumping is not for you yet, start with our free low impact cardio guide or the no-jumping workouts in the app. If you want the classic PT style, read the military calisthenics workout guide first.
There is no account, no email and no ads. Your plan and history stay on your phone. Train at Home is free to download, with one plan session a week and a few moves for each body part; Train at Home Plus, an optional subscription, unlocks everything.
Questions
Can I do HIIT at home without jumping?
Yes. Train at Home has no-jumping HIIT workouts, and the HIIT at Home plan starts with a low-impact week. Most moves also have an easier option you can swap in.
Is there a military workout app with bodyweight circuits?
Train at Home has two Military Calisthenics plans built on classic PT circuits, plus single military-style workouts in the library. The first plan has no jumping; the full version adds 8-count bodybuilders, squat thrusts and jacks. Train at Home is not affiliated with any military organisation.
Do I need equipment?
Not for most sessions. A few HIIT sessions use one dumbbell or kettlebell, and the Military Calisthenics plans need a securely fixed pull-up bar.
Who are the HIIT and military plans for?
Adults aged 18 to 59 who already train a little. The health check leaves these plans out if, for example, you have a heart condition, high blood pressure, joint or back problems, or are pregnant. If you are new to exercise, start with low impact cardio.
Is the coach a real person?
No. The coach voice is AI-generated and recorded in advance. Each move is shown in a demonstration video.
Is it free?
Train at Home is free to download. Free users get one plan session a week and a few moves for each body part. Train at Home Plus is an optional subscription that unlocks every plan session and workout; the price for your country is shown in the app before you buy.
Train at Home is a fitness app, not a medical device. Check with your doctor before starting a new exercise programme, and stop if you feel dizzy, sick or have chest pain.
Get Train at Home
Android is on Google Play now (18+). The iPhone app is coming soon to the App Store.
Coming soon to theApp Store Get it onGoogle Play